WODs

a) mobility 5min
rom drills

b) snatch warm up 10min

c) snatch complex 12min
5 moderate / heavy sets > 70% of 1rm snatch
1 snatch balance +
1 squat snatch
> 70% of 1rm snatch

d) conditioning 18min
for time
3 rounds
10 snatches 30/25 (light)
12 bar facing burpees

into

2 rounds
10 snatches 40/30 (moderate)
12 bar facing burpees

into

1 round
10 snatches 50/35 (heavy)
12 bar facing burpees

a) mobility / warm up 6min
2 rounds of
1min each
cal ski
samson stretches
handwalks

b) long conditioing 35min
50-40-30-20-10 reps for time
cal ski
abmat sit ups
russian swings 24/16
kb lunges

a) mobility 5min
dowlel drills

b) warm up 5min
3 rounds
5 overhead squats (empty bar)
200m run

c) overhead squat 12min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 20min
for time
75 overhead squats 40/30
every 3min (starting at 0:00)
400m run

a) mobility 4min
1min each
instep rotations
alt calf stretches
scorpions
reverse snowangels

b) warm up
2 rounds
5 shoulder press (empty bar)
10/8 cal row
15 scapula push ups
20 single unders

c) push press 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 20min
amrap 20min
10 toes to bar
20/15cal row
30 hand release push ups
40 double unders

a) mobility 4min
1min each
alternating instep rotation
alternating pigeon stretch
kneeling lat stretch
birg dogs

b) warm up 5min
2 rounds for quality
12 deadlifts (empty bar)
9 hang muslce cleans
6 strict presses
3 strict pull ups / 6 ring rows

c) deadlift 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 15min
for time
30 chest to bar pull ups
3 rounds of dumbbell "DT"
20 chest to bar pull ups
2 rounds of dumbbell "DT"
10 chest to bar pull ups
1 round of dumbbell "DT"

*dumbbell "DT"
12 dumbbell deadlifts 20/15
9 dumbbell hang cleans
6 db push jerks

a) mobility 4min
1min each
scorpions
handwalks
samson stretch
instep rotation stretch

b) warm up 4min
1 round for quality
1min bike
1min kb good mornings
1min alternating lunges
1min paralette jump overs

c) conditioning 30min
emom 30min (6 rounds)
1. 10-15cal bike
2. 15-20 swings
3. 10-20 jumping lunges
4. 5-10 paralette burpees
5. rest